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Home , Almond milk, Cellophane noodles, Coconut milk, Cream, Daiya, Konjac

Foods for the PKU Diet

Are you looking for a substitute?

Fairly new on the market is So Delicious’ line of products which are low in and available in regular grocery stores. Be sure you don’t buy the So Delicious plus/ or ice products by mistake as these are higher in protein. Only the ones are low. Check the label to make sure they contain 1g protein or less to know you are buying the right one.

They have beverages, creamers, cups, yogurt , ice and bars available. So Delicious Coconut milk drinks now come in single serving tetra’s as well. Most of the ice-creams have 1g protein per serving (with the exception of the ones with almond & peanut in the names – those are higher – be sure to check the label). Most of the have less than 1 g protein with the exception of the greek yogurts which are higher.

While the So Delicious Almond are too high in protein, Pure Almond Milk can fit into the PKU diet. These are also available in Single serving tetras.

Food Serving Where to Protein Phe Size Buy (g) (mg) (kcal) So Delicious Coconut Milk Yogurt – all flavors 170g WF 0.6 28 130-170 So Delicious Coconut Milk Yogurt beverage – 1 cup WF 1 27-29 70 -150 original/ vanilla/chocolate/straw So Delicious Coconut Milk Beverage – 1 cup WF 0.5 20 50-90 original/vanilla/chocolate/unsweetened So Delicious Coconut Milk Beverage – free 1 cup WF 0 20 45-50 vanilla/original So Delicious Coconut Milk Creamer – French 1 tbsp WF 0 0 10-20 vanilla/hazelnut & original So Delicious Coconut Milk ice cream – various ½ cup WF 1 30-50 100-190 flavors (no nuts in title) So Delicious Coconut milk ice-cream bars 1 bar WF 1 3-50 60-170 Silk Pure Almond Milk – original, vanilla, dark 1 cup WF 1 50* 30-120 chocolate, unsweetened Almond Breeze Non-Dairy Beverage – all flavors ½ cup WF 0.7 39 15-45 Imagine Foods Dream – original, original 1 cup WF 0.5 21 120 enriched, vanilla, vanilla enriched Imagine Foods Rice Dream – chocolate enriched 1 cup WF 1.2 25 170 Good Karma Whole Ricemilk- choc, vanilla, 1 cup WF 1 50* 120 unsweetened, original Good Karma Flax Milk - vanilla, unsweet, orig 1 cup WF 0 25* 25-60 Good Karma, frozen bars 1 bar WF 0 25* 200 Good Karma Organic Rice Divine Non Dairy Frozen ½ cup WF 0.4 18-25 140-170 (all flavors except choc p’ butter fudge and Mudd Pie – which have 1g pro/1/2 cup) Chapman’s Sorbet, all flavors ½ cup SS 0.2 6 100 Haagen Dazs Sorbet, Zesty lemon ¼ cup Most stores 0 0 61 Select ½ cup SW 0.8 38 140 Carnation Coffeemate, liquid, all flav except choc 1 tbsp 0.2 7 35 Carnation Coffeemate, powder, all flav except 4 tsp 0.1 5 60 choc , all flavors except chocolate 1 tbsp 0.2 7 45

Craving ?

Why not try some Cheese (dairy free and vegan) wedges or shreds. These are available in many local stores and used in several vegetarian restaurants in town.

Food Serving Where to Protein Phe Calories Size Buy (g) (mg) (kcal) Daiya Cheese Wedges & Shreds - 1oz (3cm SS,SO,TF, 1 81 90 cheddar/mozzarella/pepper jack cube) or ¼ PS, IGA cup shreds Galaxy Nutritional Foods – Rice Vegan Slices 1 slice WF 0.7 36 40 Vegan Rella 1 oz WF 0.8 37 70 Whitehall Imitation Sandwich cheese slices 1 slice WF 0.7 29 57

Not using low protein ? Want something you can find at a local store?

Why not give miracle noodles a try. These are made from water soluble fibre and are very low /calorie free and very low in protein. Check out their website for more details and where to buy: www.miraclenoodle.com/storelocator

You could also try or . These are usually found in the ethnic section of the .

Try making a vegetarian taco in a corn tortilla or taco shell. Many store bought tortilla’s/tacos can fit into your phe budget and can be tasty if filled with lettuce, cut up olives and sautéed mushrooms and a small bit of Daiya cheese.

Food Serving Where to Protein Phe Calories Size Buy (g) (mg) (kcal) /Miracle Noodles – black Shiritaki/angel 1/3 pouch FF 0 0 0-150 hair/fettucini/rigatoni See website Cellophane noodles (Chinese), dry ¼ cup 0.1 4 123 Noodles, fried type ¼ cup 0.9 45 59 Rice Noodles, cooked ¼ cup 0.4 22 48 (yaki Soba) Noodles, cooked ¼ cup 1.4 62 28 La Choy Chow Mein Noodles, cooked ¼ cup Most stores 1.5 73 75 White Rice, basmati, cooked ¼ cup Most stores 1.3 69 62 White Rice, glutinous “sticky”, cooked ¼ cup Most stores 0.9 47 42 White Rice, instant, cooked ¼ cup Most stores 0.8 45 45 Brown Rice, long-grain, cooked ¼ cup Most stores 1.3 65 54 Old El Paso Corn tortilla, mini size 1 tortilla Most stores 0.3 15 23 Old El Paso Corn tortilla, regular size 1 tortilla Most stores 0.8 43 55 Old El Paso Corn white corn taco shell 1 shell Most stores 0.7 37 56

Looking for a ready-made soup?

Food Serving Where to Protein Phe Calories Size Buy (g) (mg) (kcal) Campbell’s Healthy Request Tomato Soup, ½ cup SW,SS, SO 1.7 36 90 condensed Imagine foods - Creamy Butternut Squash Soup 1 cup WF 0.5 25 90 Imagine foods- organic vine ripened tomato soup 1 cup WF 1 35 100 Pacific Natural Foods – Organic French onion soup 1 cup SW 1 43 30 Need some easy snacks?

Food Serving Where to Protein Phe Calories Size Buy (g) (mg) (kcal) Hunts Lemon 1 container SW, SS 0 0 150 Hunts Strawberry/Orange Juicy Gels 1 container SW, SS 0 0 95 Hunts Snack Pack Gel Snacks 1 container SW, SS 0 0 100 Apples, dried pieces ¼ cup Most stores 0.4 10 120 Banana, dried chip ¼ cup Most stores 0.6 21 124 Good Health apple chips 6 chips WF 0.1 3 70 Seneca Apple chips 1 bag WF 0.1 4 100 Sun-Rype Source 100% Fruit bar 1 bar 0.1 8 130 Let’s Do Organic Gummie treats 1 pouch WF 0.2 5 80 Kellogg’s Rice Krispie treats 1 bar 0.6 26 90 Good Health Veggie Sticks 1 oz (28g) WF 1.0 45 130 Garden Veggie Straws or chips 1 oz (28g) WF, CC 1.0 27 135 Terra exotic original chips 1 oz (28g) WF 1.0 36 150 Indian Life – Masala Peas 1/3 cup SW,SS, SO 2 100* 150 Jello Instant pudding, dry mix (banana cream, 1 pkg Most stores 0 0 Approx , cheesecake, French vanilla, 400 Lemon pudding, white chocolate flavors) – add your favorite non-dairy beverage to make up Biscoff Spread 2 tbsp SW, TF, 1.0 50 180 SO,LD

Looking for some convenient and ready made to spice up your meals?

Many store bought sauces can add some zing to your food. Here are a few examples:

Food Serving Where to Protein Phe Calories Size Buy (g) (mg) (kcal) Patak’s Mild/Madras/Hot or Vindaloo 2 tbsp SW,SS, SO 1 50* 90 Paste Patak’s Butter Paste 2 tbsp SW,SS, SO 1 50* 60 Patak’s Tandori/Tikka Curry Paste 2 tbsp SW,SS, SO 1 50* 35 Patak’s Mild Curry Cooking ½ cup SW,SS, SO 1 50* 80 A Taste of Thai – Chili Pepper Sauce 1 tbsp SW,SS, SO 0.1 3 10 Kikkoman Plum Sauce 2 tbsp SW,SS, SO 0.4 8 80 Kikkoman Sweet & Sour Sauce 2 tbsp SW,SS, SO 0.4 20 35 Kikkoman Sauce 1 tbsp SW,SS, SO 1.1 43 15 Kikkoman Thai Style Chili Sauce 2 tbsp SW,SS, SO 0.4 12 70 Bull’s Eye Original Barbecue Sauce 1 tbsp SW,SS, SO 0.2 6 25 Pace Chunky salsa, all varieties 1 tbsp SW,SS, SO 0.2 5 5 Kraft Sweet’n Sour Sauce 1 tbsp SW,SS, SO 0 0 20 Ragu Old world style pizza sauce ¼ cup SW,SS, SO 1.1 29 30 Old El Paso Taco Mix, mild, dry 2 tsp SW,SS, SO 0.1 2 15

WF= Whole Foods SW= Safeway SS = Superstore SO= Save-on Foods IGA TF= Thrifty Foods PS =Price Smart FF = Famous Foods CC= LD=London Drugs

*Items with a star have approximate analysis based on the grams of protein on the label. Wondering if you can eat Gluten Free foods?

You have probably noticed more and more gluten free foods on the market. Some of these are lower in protein than their non-gluten free counter parts, but not all. Generally if a gluten free food has 1g protein per serving or less in it, you should be able to fit it into the PKU diet.

Food Serving Size Where Protein Phe Calories to Buy (g) (mg) (kcal) Kinnickinnick Foods – homestyle waffles 1 waffle 1.2 61 110 Nature’s Path gluten free waffle – buckwheat 1 waffle 1.0 42 100 wildberry/mesa sunrise/wheat free blueberry Van’s Wheat Free Waffles – 1 waffle 1.0 60 105 homestyle/blueberry and apple cinnamon Ener-G Foods – corn loaf 1 slice 0 6 40 Ener-G Foods – light brown or white rice loaf 1 slice 0 3 50 Ener-G Foods – light loaf 1 slice 0 3 45 Ener-G Foods – pizza shell 1 serving (21g) 0.4 29 60 Ener-G Foods – rice loaf 1 slice 0 7 90 Ener-G Foods – Tapioca dinner rolls 1 roll 0 41 100 Ener-G Foods–Tapioca hot dog /hamburger bun 1 bun 0 48 120 Glutino- Premium Bread w/Fiber 1 slice 0.8 39 90 Glutino- Premium Bread w/Flax 1 slice 1.2 63 100 Glutino- Premium Cinnamon Raisin Bread 1 slice 0.7 34 110 Glutino- Premium Harvest Corn Bread 1 slice 0.5 28 90 Glutino- Pizza Crust 1 crust 1.4 82 270 Kinnickinnick Foods – gluten free blueberry, 1 muffin 1.3 – 1.6 68-82 170 -190 carrot or chocolate chip muffins Glutino – Pizza or sesame flavored bread sticks 9 sticks 0 3 60 Glutino – Multigrain or original crackers 8 crackers 0.8 (0.7) 43 (37) 140 Glutino – sesame ring pretzels NA 1 46 150 Glutino – snack pack pretzels 24 pretzels 0.2 9 140 Glutino – vegetable crackers 8 crackers 1.0 53 130 Glutino – pretzel sticks 33 pretzels 0.2 9 140 Snyder’s Gluten free pretzel sticks 40 sticks 0.1 6 120 Ener-G foods cinnamon cookies 2 cookies 0.0 1 160 Glutino Chocolate chip cookies 4 cookies 1.3 66 130 Glutino Chocolate Vanilla Creme cookies 2 cookies 1.2 59 140 Glutino Strawberry flavored wafers 3 cookies 0.1 4 150 Glutino vanilla crème cookies 2 cookies 0.9 38 140 Glutino Chocolate & banana organic bar 1 bar 1.0 52 100 Glutino Chocolate wafers 4 cookies 1.0 44 160 Glutino lemon flavored wafers 3 cookies 0.1 4 160 Glutino vanilla wafers, chocolate coated 4 cookies 1.0 44 160 Glutino wildberry organic bar 1 bar 0.7 39 100 Pane Riso – Chocolate chip, Cinnabear, 6 cookies 0-0.2 2-7 130-150 Cinnamon, coconut and orange cookies Glutino Gluten Free Pantry Muffin & Scone mix, 2 ½ tbsp 0.8 47 100 dry Glutino Gluten Free Pantry Old Fashioned 3 tbsp 0.5 24 130 and Cookie Mix Glutino Chocolate covered pretzels 9 pretzels 1.4 65 160 Glutino Dark & Milk Chocolate Candy bars 1 bar 1.0 41-44 140 Let’s Do Gluten Free Ice cream cones 1 cone 0 0 10